Summer is here and temperatures are heating up. Don’t let the heat stop your training though. The following is a look at the adaptations that your body makes while training in the heat and safety tips on how to avoid problems.
Heat Exhaustion Signs and Symptoms (When internal body temperature remains below 104 degrees Fahrenheit)
- Heavy sweating with cool, clammy skin
- Fatigue
- Nausea
- Fainting
Heat Stroke Signs and Symptoms (When internal body temperature reaches temperatures above 104 degrees Fahrenheit)
- High Fever
- Hot, dry skin without sweating
- Pounding Pulse
- Dizziness
- Nausea and/or Vomiting
- Confusion
- Unconsciousness
Safety Tips:
- Avoid workouts during the hottest part of the day, completing workouts first thing in the morning and late in the evening when the sun isn’t out.
- Stay hydrated. Prepare for workouts by drinking at least 8-12 oz of water prior to activity, drink 6-12 oz of water for every 30 minutes of activity during exercise, and rehydrate after activity.
- Avoid caffeine and alcohol as they dehydrate you
- Exercise indoors if you must exercise during the hottest parts of the day
- Reduce your pace and/or intensity of exercise
- Wear light colored, light weight clothing
- Wear sunblock